What is Pocket CBT ?

CBT (Cognitive Behavioural Therapy) is the best evidence based intervention for low mood and anxiety. It is commonly used to treat depression and anxiety disorders such as: OCD, generalised anxiety, health anxiety, panic disorder, social phobia and specific phobias (like arachnophobia, fear of heights, etc).

Pocket CBT takes two of the central CBT techniques: the Thought Record and Thought Challenge and makes them available in a convenient iPhone app. These tools offer a powerful aid for self help and for those undertaking therapy.

Step 1: Thought Record

The first step is to record your experience in a systematic way. You record the situation, thoughts, physical sensations, emotions and behaviour involved. The app guides you easily through each step asking clear and simple questions and measuring responses; so you can understand why the problem keeps happening.

After you have recorded your thought, it is presented in a helpful summary for you to reflect on. This is saved in a Thought Record diary and can be viewed at any time and summaries can even be emailed to your therapist.

Step 2: Thought Challenge

The second step is challenging your thought. This involves using one of the wide range of Thought Challenges. The challenges help you re-assess your interpretation and reaction to a situation and can allow you to overcome unhelpful or damaging thought processes.

Your new thoughts are kept in a diary and are useful tool for the future, for breaking the cycle.